Lentil and Vegetable Goulash
This is not a traditional goulash; but like a traditional recipe, it’s warm and comforting on a cold winter’s evening.
- 1 large yellow onion, diced
- 2 tablespoons paprika of your choice
- 4 medium carrots, sliced 1/4″ thick on the diagonal
- 2 medium celery stalks, sliced 1/4″ thick on the diagonal
- 3 cloves garlic, minced
- 4 ounces (1/3 of 12-ounce jar) of roasted red peppers
- 1 bay leaf
- 1 1/2 teaspoons caraway seeds, optional
- 4 cups low-sodium vegetable broth
- 1 cup lentils, rinsed
- 4 medium potatoes, any kind, in 1/2″ pieces
- 8 ounces tomato sauce, low or no salt, if possible
- 1 cups frozen green beans, in 1″ long pieces
- pepper and hot sauce, to tasste
- Saute the onion in 2 tablespoons of water until translucent.
- Add the paprika and stir for a minute, or until fragrant.
- Add the carrots, celery, and garlic, along with another 2 tablespoons of water, and cook another two minutes.
- Add the red peppers, bay leaf, caraway seeds, broth, lentils and potatoes. Bring to a boil, reduce heat, and simmer until the lentils and potatoes are tender, about 25 minutes. Alternatively, cook in a pressure cooker for 8 minutes.
- Add the tomato sauce and green beans, and stir until the beans are heated through.
- Serve, garnished with parsley or chopped celery leaves.
- Refrigerate leftovers.
Nutrition information per serving: 378 calories, 1 gram fat, 562 mg sodium (mostly from tomato sauce and low sodium broth), 74 grams carbohydrates, 22 grams fiber, 18 grams protein,10 grams sugars, 284% Vitamin A, 45% Vitamin C, 11% calcium, 30% fiber.